Friday, April 13, 2012

Quick & Easy: Spice-Rubbed Salmon

For another completely different taste, you'll definitely LOVE this one!

Serves - 4  /  Serving Size - 1 fillet
Preparation Time:  10 minutes
Cooking Time: 4 to 6 minutes per 1/2" thickness

1 1-lb fresh or frozen skinless salmon fillets
Nonstick cooking spray
1 Tblspn coriander seeds, coarsely crushed* [used ground coriander]
1 Tblspn packed brown sugar [used 2 tsp Splenda Brown sugar blend]
1 tsp lemon-pepper seasoning
Lemon wedges (optional)
Fresh cilantro sprigs (optional)

1.  Thaw salmon, if frozen. Coat a shallow baking pan with cooking spray.  Preheat oven 450ºF.  Rinse fish; pat dry with paper towels.  Measure thickness of fish.  Place fish in the prepared baking pan.

2.  In a small bowl stir together coriander seeds, brown sugar, and lemon-pepper seasoning.  Sprinkle fish evenly with coriander seed mixture; use your fingers to press in slightly.

3.  Bake fish for 4 to 6 minutes per 1/2" thickness or until fish flakes easily when tested with a fork.

The original recipe also included a Tropical Rice:
    In a medium bowl stir together 2 cups hot cooked brown rice; 1 medium mango, seeded, peeled and chopped; 1 tablespoon snipped fresh cilantro; and 1 teaspoon finely shredded lemon peel.

*You can substitute 1 tablespoon sesame seeds (toasted if desired) and 1/4 teaspoon ground cumin for the crushed coriander seeds.

Exchanges/Carb Choices - 0.5 fruit  /  2 starch  /  3 lean meat  / 2 carb choices
Calories - 366                              Sodium - 155mg
Total Fat - 13g                              Total Carbs - 35g   w/net Carbs - 32g
   Saturated Fat - 3g                           Dietary Fiber - 3g
Cholesterol - 66mg                        Protein - 26g

Nutritional Analysis with substitution:
Calories - 353         Sodium - 154mg              Carbs - 32g

Source:  Diabetic Living Diabetes What to Eat, a Better Homes and Gardens Book


  • Since I had basmati rice and ginger, decided to substitute the Tropical Rice for the Carrot Ginger Rice.  The Nutrition analysis combined with this recipe is comparable to what is listed above.
  • I think next time I could easily get by with just 1-1/2 teaspoons of the ground coriander when preparing only two fillets.  Same goes with the brown sugar when prepping only two fillets - just use 1-1/2 teaspoons.
  • Also, for most recipes I don't pack the brown sugar.

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